Crossing multiple time zones to reach the world’s most fascinating corners is all part of the fun on a Railway Adventures tour. But while your spirit might be ready to dive into a new culture (and perhaps a local delicacy or two), jet lag, that pesky side effect of long-haul travel, has a knack for showing up just when you’re ready to hit the ground running. The severity of jetlag often depends on the number of time zones crossed and the direction of travel, with eastward travel typically being more challenging.
The good news is that with a few clever strategies, you can outsmart your body clock and make the most of every vibrant, unforgettable moment abroad. Let’s break these down.
Pre-Travel Preparations to Help You Adjust to New Time Zones
In the days leading up to your departure, consider gradually shifting your sleeping and eating schedules to align more closely with your destination’s time zone. Adjusting your bedtime and meal times by one hour each night for each time zone you’ll be traveling can help ease the transition.
And don’t forget to prioritise rest because travel is fun but also requires a lot of energy! Ensure you’re well-rested before embarking on your journey. Starting your trip with adequate sleep can bolster your resilience against the effects of jet lag.
Things You Can Do During the Flight
One of the most important things to do is to stay hydrated (yes, even if it means a couple of extra toilet trips!) Airplane cabins have low humidity levels, which can lead to dehydration and exacerbate jet lag symptoms. Drink plenty of water throughout the flight, and limit consumption of alcohol and caffeine, as they can contribute to dehydration and disrupt sleep patterns.
Most international flights out of Australia are long! So engage in light stretching and take short walks up and down the aisle when safe to do so. This promotes circulation and can help prevent stiffness and discomfort.
We also recommend timing your sleep strategically. If it’s nighttime at your destination during your flight, try to sleep. Use earplugs, an eye mask, and a neck pillow to create a comfortable resting environment. Conversely, if it’s daytime at your destination, do your best to stay awake and engage in light activities to encourage adjustment.
When You Arrive At Your Destination
Embrace natural light! Exposure to natural sunlight is a powerful tool for resetting your internal clock. Keep the blinds up in your hotel room, keep the lights in your room switched on and where possible spend time outdoors during daylight hours to help your body adjust to the new time zone. If you need to nap during the day, short naps (20-30 minutes) can be rejuvenating without interfering with nighttime sleep.
But when it’s time to sleep at night, create a restful environment – ensure your room is dark and cool to enhance sleep quality. Consider using earplugs and an eye mask if needed.
Aligning your meals with local time can greatly assist your body’s acclimatisation. Eating at appropriate times can reinforce your new schedule and support digestion. You can also engage in light physical activity, such as walking or gentle stretching to boost your energy levels and help regulate your sleep patterns.
If you really struggle with sleep, melatonin supplements can be an option. Melatonin is a hormone that regulates sleep-wake cycles. Taking a melatonin supplement before bedtime in your new time zone may help realign your internal clock. It’s very important to consult with a healthcare professional before you use any supplements or medication, especially if you have underlying health conditions or are taking other medications.
At Railway Adventures, our trips are designed to make sure day 1 is relaxed for travellers to allow you to adjust to the new time zone and to give your body ample time to adjust.
Ready, Set, Rest: Outsmart Jet Lag
Remember, every person’s experience is unique; it may take some experimentation to discover what works best for you, but we hope these tips can help. For more travel tips and insights, explore our Railway Adventures Blog, where we share stories and advice tailored for our community of passionate travellers.
